22 Jan 2016 – WOD & Mobility

A) Conditioning

16 x 20 seconds on : 10 seconds off:
Deadlift (85/60 kg)
Pull up
Front Squat (60/40 kg)

- Complete all 8 intervals on one movement before moving to the next station.
- No extra rest between stations.
- Post total reps for each station.

B) Mobility: Common lunge matrix

3 sets of:
B1) 10 forward lunges, alternating legs
B2) 10 lateral lunges, alternating legs
B3) 10 transverse lunges, alternating legs

- No rest between B1, B2 and B3
- Perform set one with no load
- If you can perform the lunges series correctly and in a controlled manner, add some load (e.g. goblet) for sets 2 and 3

Are you ready to see if you're better than you were last year? To test your limits? To exceed your expectations?  To smash 5 weeks of epic WODs with your fellow Crazy Ones?

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